Workouts for Increased Flexibility and Improved Circulation

In this first workout of the final week Pace and Go introduce some exploded movements to your session. Exploded exercises, also known as plyometrics, incorporate jumps which force muscles to exert maximum force in short intervals of time with the goal of increasing speed and strength. Enjoy this dynamic and challenging workout.

2. Exercise Form and Safety for Beginners

This low impact workout for beginners will teach you the essentials of proper form and fitness safety. Sarah will guide you through the elements of a well-balanced workout including warm-up, workout and recovery, and teach you proper form on base exercises such as hip hinge, lunge, squat and core contraction. Moving your body is an important step in ensuring your bone, tissue and joint health, and will help you better manage your weight. Whether you're beginning or jumpstarting your fitness and weight management journey, this is an important first step that will keep you safe from injury and help you progress more effectively.

3. Stretch & Mobility for Better Performance

Take some time for recovery and give your body some much needed TLC with Sarah Kusch. This video is all about repairing your tissues and improving your body awareness. The result? Faster muscle recovery so you can move on to your next challenge and better overall fitness performance.

4. Cardio Interval Walk

This cardio walking workout integrates strength and low impact plyometrics for a fun added challenge. The variety of easy-to-follow exercises will get your heart rate going, rev that metabolism and burn calories. Join Ellen Barrett and her crew, and starting Walking Strong.

5. Bodyweight Lower Body #2

Lower Body #2 will help you build strength in your lower body, from the core down. With bursts of cardio throughout the workout, you'll also get calorie busting cardiovascular benefits in just 20 minutes, using only your body weight.

6. Bodyweight Upper Body #1

Upper Body #1 focuses primarily on building strength in the upper half of your body, but don't be deceived - you'll be still be working every muscle of your body in under 20 minutes with this efficient workout.

7. Bodyweight Total Body #4

Total Body #4 takes the intensity up a notch with more challenging exercises. If you're repeating this workout in the Evolution6 program, try to do the it with less modifications to progress your strength.

8. Bodyweight Total Body #3

The third Total Body workout of the Evolution6 program is a great one for those of you who are looking to work up a sweat. Keith is upping the ante with more challenging cardio moves and dynamic exercises that help build your stability and endurance.

9. Bodyweight Total Body #2

Total Body #2 is designed to work every inch of your body in under 20 minutes through optimized circuit blocks of upper body, lower body, cardio, and core.

10. Bodyweight Cardio + Core #3

This cardio-based workout is the third of Keith's Cardio Core workouts in his Evolution6 program. You can expect exercises that not only build strength and cut fat, but further challenge your newfound stability in a fun way.